3 more days to sign up!! • Do you want to win some 💰? Do you want to lose some weight? Do you want to learn how to eat right? Well, today is the day to sign up and do it all FOR FREE! • What is included when you sign up? • 🍱 FREE custom diet plans 💪🏼FREE custom workout plans 👨🏽‍💻 FREE coaching 💻 FREE Blogs 📽 FREE Training videos 📖 FREE E-Books 🍰 FREE healthy Recipes 📞 FREE help from 1st Phorm's NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialists • I’m hosting the challenge and will help you every step of the way! You will have access to all my knowledge via a private Facebook group! • What are you waiting for??? CLICK THE LINK IN MY BIO AND LET’S GET STARTED! • Poster cred: @visua1_design
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Good morning world!! Today is the day to own it, crush it, and get better! #1stphorm4life #transphormation #transphormationchallenge #weightloss #weightlossjourney
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“If you focus on results you will never change. If you focus on change, you will get results.” Let’s get change and get some results. #Transphormation #neversettle #iam1stphorm #legionofboom #1st#1stphorm4life #1stphorm #fit #fitfam #fitness #fitstagram #igfitness #fearthebeard #gym #gains #ironaddict #lift #flex #eatcleantraindirty #healthy #bodybuilding #crossfit #powerlifting #motivation #drive #fam#familyman #family #yolo #success
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FLEX FRIDAY!!!!!!! . This is from when @mandabearfit and I went on vacation to Tennessee for a weekend get a way. We had so much fun and every time we get to take a road trip or leave our normal lives for a little but we come back an even happier couple and more in love also. . The best part of our relationship is that we are always supportive of the other person. Yes we have different goals in our lives but we also support that and while supporting that goal we also do our very best to live a healthy and happy lifestyle as well. . Since being back home from vacation I am so happy to have my Fiancé now as an official title. We are very excited for our future together and a long life of happiness. . #legacy #1stphorm #1stphorm4life #1stphormathletesearch #legionofboom #neversettle #duespaid #bethe1 #iam1stphorm #love #flexfriday #motivation #coach #changetheworld #lawofattraction #happiness #happy #goals #fit#fitness #fit #fitcouple #swolemate #dedication #passion #inspiration #inspire #tra#training #train #exercise #workout
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Mental toughness is the ability to face adversity, failure and negative events without the loss of effort and enthusiasm. _ Everyone works hard when they feel good. Everyone is enthusiastic when things go well. A person who is mentally tough does not let circumstances dictate who they are at the moment. You control your mental toughness. _ You only need to count on yourself to change your attitude. If you change your mind or the way you think about something....you can change anything. _ The only thing in your way is yourself. Don’t wait for people to bet on you....bet on yourself.
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Who dis ??? 😂 jk ! Small progress.. I was giving myself a pep talk in the mirror when I saw a clear difference between my bicep and my shoulder . This haven’t happened in years ... usually one big log ... so I decided to flex and take a picture ..small steps ... I’ll get there . We can get there #pro#progressotperfection #progress #1stphorm4life #1stPhorm #legionofboom #phamily #fit#fitness #weightloss #fitnessjourney #letsgo #dominate #nutrition #health #healthyliving #fitness #gym #gymselfie #teamfail
53 2
And the curls come out when the work is done. Another successful step to a better me. My work ethic needs consistency and that will be my main goal with all that I do. Stay consistent. The results will come with enough hard work and consistency. . . . . . . . #250#250kchallenge #bephenomenalorbeforgotten #ifyouwanttosucceedasbadasyouwanttobreathe #1stphorm #legionofboom #1stphorm4life #iam1stphorm #letsgetbettertogether #neversettle #250kchallenge #gym #ironaddict #isymfs #transphormation #goals #ironjungle #gymshark #onedream #onedreamathletics #mytransphormation @1stphorm @onedream_athletics @bodybuildingcom @optimumnutrition
58 1
So excited that my @1stphorm tank came in, so naturally I went and killed my bi's and tri's 🤷‍♀️ also, y'all peep that arm definition 😍 • Monday is coming so soon and I can't wait to officially start the 1st Phorm Transphormation challenge 🤘 #1stphorm #transphormation #transphormationchallenge
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#Throwback to Summer posing classes. Posing client @lynn.krueger.71 was at class every week and it paid off as she ended up winning her IPE pro-card in the Fall. Posing class will start back up on Sunday, January 28th. Open to all competitors regardless of organizations, categories and experience.
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Tonight’s dinner. And cardio! It’s day 4 into my #transphormation & it was my FIRST day back in the gym. And MAN was it ROUGH! First I planned to do a rower/dumbbell circut, but burned out after 20 calories. Found another cardio room and did 10 minutes on the stairs. For some perspective. My goal was 45 minutes of cardio and 45 of weight training. My body is so burnt out from being over weight I figured it was best to just call it a day, re-assess my goals & and come back fresh tomorrow. I did do some squat sets with just the barbell, it felt so good to have a barbell resting on my shoulders again!
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Most people who tell you that you can’t be successful want to see you fail just because they have never succeeded themselves. Just use their words as motivation to become what they think you couldn’t be!!! #1st#1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #250#250kchallenge #250kchallenge @optimumnutrition @bodybuildingcom #fitness #fitdad #transphormation #transformation #transformyourlife
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Tricep cable kickbacks are very effective at targeting the tricep without putting a ton of pressure on the shoulders or elbows like a lot of overhead tricep work can tend to do-especially under heavier load. . To start, place your same knee on the bench as the arm you will kick back. Rest the opposite arm on the foot rest or rack to stabilize. Draw your elbow in close to the body and keep it there and you "kick back" with your arm. Hold that extension to the rear for a count or two to really emphasize the squeeze of the tri. Slowly bring your fist back back to the side of your chest with the elbow still pulled to your body. . What are your favorite tricep variations? . Body by: @warriorfit1 Shoes: @newbalance Gear: @1stphorm . Free shipping on all gear through the link in my bio!
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🎈🎈🎈My current nutrition and weight lifting group is going great!!! Am loving all of my hard working motivated clients! They inspire me! I have a new group starting on Monday and I am currently taking clients for my next session! If you are searching for help with your nutrition or weight training routine DM me for information and booking details!🎈🎈🎈 #abcheck #sixpack #shelifts #hardcoreladies #leanbody #leanmom #leangains #pumped #shoulderveins #igfitness #fitfreaks #fitnessgurls #1stphorm4life #musclebuilding #committofit @muscleandfitnesshers #fitmotivators #fitspo #mommotivation #bossgirls #aesthetic_u #fitchick #shredz #muscles #postpartum #afterbabybody #betterbodies #gymshark #fitaddict #bestself #imagainsta
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I heard someone say the other day instead of “I’ll believe it when I see it” they said “I see it then I believe it” and that really resonated with me because as of lately I’ve really tried to visualize my goals. Really try to see it. And I think that’s so important when it comes to setting/reaching goals. If you can never see yourself actually achieving that goal how the hell do you expect to ever reach it? #1stphormtrainersearch #1stphormtoptrainer @1stphorm
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So I wrote this long inspirational speech about not quitting and then instagram reset and I lost it all! Sooooo.....DON’t QUIT!!! 🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️🧝🏻‍♂️ Training Day 439 Thursday Legs (Week 2) 😍 Treadmil 5min/100cals 🎽 Squats K - 1x10 45lbs K - 2x10 65lbs M - 3x10 225lbs 👍 Seated Leg Curls (Superset A) K - 3x10 30lbs M - 3x10 130lbs 🤡 Leg Extensions (Superset B) M - 3x10 180lbs K - 3x10 30lbs 👊🏻 Leg Press Machine M - 3x10 320lbs K - 1x10 90lbs K - 2x10 120lbs 👮🏻 Calve (Smith Machine) M - 3x10 300lbs K - 3x10 40lbs 🏃🏻 Stairs M - 45min/211 Floors/4.4mi/654cals Box Jumps/Wall Jumps K - 4x10 Treadmil 10min/7incline/3mph 10min/0incline/7mph Total =1.5mi
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The energy and support was insane this past Sunday people pr’d everywhere and it was awesome to be a part of it, I finally hit the 140’s for 7/8 times and man it felt good to get it done at @atilisgymofeht with the @1st@1stphorm phamily. Here is the raw and uncut footage because it was also very funny with @warn_cam giving me the 130’s and @mik@mike_varall taking my hat off because of what happend to warn 😂 Thank you @brandolson @mike_varall @i.am.the.caveman @angeloferrara2 for the extra push you guys are awesome and I’m glad to met all of you @1stphorm #legionofboom #iam#iam1stphorm #1stphorm4life #1pbashbrothers #fit#fitnessmotivation #fitness #killedit #neversettle #duespaid #150’shereicome #energy #pr #iam1stphorm
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PSA. So I kept debating on if I wanted to share this on Instagram or not.. till I thought it through and what better way to show off what an amazing company @1stphorm is then to show y’all that they do these AMAZING challenges for FREE. I REPEAT FOR FREE. Free e-book. Free Macro Counts. Free coaching. Amazing supplements. Free nutrition guides. Many will enter, many gain so much knowledge, many will make AMAZING GAINS. This 8 week program has two winners.. and if my progress is outta this world, I may have a chance to win. If I don’t win, I still know I have one amazing coach @sassybrunettefitness that has pushed me to where I need to be. Currently I weight 153.4 pounds. We will see what I am weighing 8 weeks from January 12th, 2018. I’ll keep y’all posted!! #1stphorm #1stphorm4life #myt#mytransphormationstartstoday #mytransphormation #1stphormtransphormation #fitnessmotivation #mystory #myjourney #legionofboom #sassybrunettefitness #fitfam #challengeaccepted #areyoureadyforit #herecomestheboom #8weeks #fitmom #progressnotperfection #notaquitter #macrocounting #mealprepping
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Nothing pretty here... - Went through a divorce, lost my job, had the shingles, had nasal surgery followed up by the flu... - I could make l the excuses in the world but that’s not me!! - I’ve lost everything that @getrickd and myself have worked for... - But it’s all good, I am getting some energy back from having the flu and starting to get dialed back in 100% on my diet... - I’ve been able to maintain my weight but the lack of energy has given me terrible workouts lately.. - But hey at least I was still going, better than sitting at home right??? - So here we are, 2018, the year... my year!!! - It may not seem like it with everything that’s gone on but I am too positive to let those things ruin my year!! - If anything I am more focused and determined than every to EARN my spot as a @1stphorm Elite Athlete!!! - Will it be easy?? Fuck no it won’t, but there is one thing about me.... I NEVER QUIT!!! - Watch me as my body changes and as I develop throughout the year... - I am excited and you all should be too! - Don’t drown in self pity, thrive in the challenges to make yourself better!!! - Time to go out there and exceed the standards, who’s with me???????? - - - - - #1stphorm #1stphorm4life aspiring #1stphormathlete #iam1stphorm #phamily #wedothework #duespaid #bethe1 #mytransphormationstartstoday #legionofboom #neversettle #nextlevelshit #MYyear
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Motivation💪🏼 Today was leg day for me and when I woke up I had absolutely no drive what so ever to make it into the gym. I knew I had to get up and get it done tho. So I had to figure out a way to motivate myself because I wasn’t skipping today. . With breakfast everyday I try to watch a show or some of it before I get up and start my day. Well I figured it was a perfect opportunity to put something on that would motivate the hell out of me and it worked!! . We all have those motivational days or times in the week where the gym or doing anything doesn’t sound good at all. What kind of person are you tho? Are you the kind that will just say tomorrow is another day? Or do you get up and figure out a way to motivate yourself and get in the gym and start making a difference in yourself?!! • • • #1stphorm #legionofboom #iam1stphorm #neversettle #nextlevelshit #1stphorm4life #phamily #mytransphormationstartstoday #neverquit #motivated
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When your @1stphorm #phamily comes into town and it’s still a few days before the #tra#transphormationchallenge2018 starts, you go get the best donut in town #bluestardonuts for your post workout glucose🍩 @megzie_9 thanks for hanging out with me you are just the sweetest 💕 . #legionofboom #neversettle #nextlevelshit #weare1stphorm #1am1stphorm #1stphormlegionnaire #1stphorm4life #postworkout #donuts #treatyoself #straighttothebooty #transphormationchallenge #duespaid #yolo #blueberrybourbonbasildonut #pdx #portlandoregon #pnw
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I don't mean to be so uptight, but my heart's been hurt a couple times. By a couple guys that didn't treat me right. I ain't gon' lie, ain't gonna lie ‘cause I'm tired of the fake love, show me what you're made of. Boy, make me believe 💕 #fgl #beberexha #obsessedwiththissong #whenmusicspeakstoyou #floridageorgialine #musicfeedsmysoul
56 1
Chest Days!
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Want to know the shortcut to getting in shape? What about the easy way to success? . Here they are: there isn’t any. It’s all hard fucking work. . If you aren’t willing to grit your teeth and grind it out no matter how hard it gets then it wasn’t that important to you. You have to bury yourself in the pursuit of your goals. Let’s face it... if that shit was easy then everyone would do it. . Most are afraid of hard work. They actually work harder pretending to work hard than they would if they actually just did the fucking work. I’m not one of those people. The world does not celebrate mediocrity and small thinking. Plain and simple. Get up and get to work. No excuses!
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#throwbackthursday What do you see when you look at these pics? Someone who lost control? Someone who gave up? When I look at these images of myself I see experiences had with that little girl. I see memories and smiles and tears. I see self hate. I see depression. I see nights wishing I could go back. I see #sweat #determination #hardwork I see proud moments. I see #nor#noregrets We all struggle. We each have our insecurities and our confidence. I don't show these pics to very many but this is me. This is where I have been. No point in hiding. It's time to let it go. #selflove #letitgo #noregrets #goaldigger #bodybuilding #physique #npc #girlswholift #training #weightlossjourney #1st#1stphorme #1stphorm #legionofboom #duespaid #gymshark #loveyourself
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A lot of times life's Bullshit gets in the way but once I enter the gym all of life's bullshit goes away it's just me the iron and the music I'm focused and ready to dominate my Day clanging and banging Don't let life's BS get in the way of what you want go to the gym get all the frustration of the day out of you because there will be a next day the next day will be better I promise you #💪 #1stphormchallenge #1stphorm4life #bodyforlife #clanginandbangin #chasinggreatnesscollection
8 0
Dobar ten, estetika i malo gela na kosi. 😈
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Tried out a university gym today (my old college id gives me access). They installed a brand new “crossfit room” complete with pegboards, rogue lifting racks, rope, rings, and wall ball markers!! I think it’s safe to say this will indefinitely be my gym. The best part?? It’s totally empty and closed off so it’s like a private training room! #fat#fatt #fat #healthyfood #healthyeating #cleaneating #myt#mytransphormationstartstoday #mytransphormationchallenge #transphormation #mytransphormation #mytransphormationjourney #1stphorm #1stphorm4life #weightlossjourney #duespaid #weightlosstransformation #weightlossdiary @1stphorm @andyfrisella #themfceoproject
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Can’t begin to tell you all how GOOD it feels to be back in cross training shoes 💕 I bought these a few months into my deep depression & promised myself I’d come out of it stronger, and ready to tackle weights again. #nike #fat#fatt #fat #healthyfood #healthyeating #cleaneating #myt#mytransphormationtstoday #mytransphormationchallenge #transphormation #mytransphormation #mytransphormationjourney #1stphorm #1stphorm4life #weightlossjourney #duespaid #weightlosstransformation #weightlossdiary @1stphorm @andyfrisella #themfceoproject
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Can’t wait to try this new flavor of Phormula-1. I love everything lemon so this shouldn’t disappoint!!! #1st#1stphormonnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #legionofboom #legionofboom1stphorm #transphormation #challenge #transphormationchallenge #phormula1 #lemonmeringue #100to0
35 5
Paint your own picture
42 2
Why not decorate your temple with art?
47 9
Needed that rest. I am feeling much better today. I told myself even though I am not 100% better, I am going to do what I can at the gym today.It is important for me to stick to my routine, this includes working out. I find it very easy to get off of track if I miss more than one day in a row. I refuse to start over on my fitness journey #ashleyhorner #ashleyhornertransformyou #beautyinstrength #1stphorm #1stphorm4life #iam1stphorm #bethe1 #wedothework #fit #fitness #getfit #fitnessmotivation #fitgirl #fitnessgirl #train #lift #lifting #olylifting #momswholift #pipehitter #womenwholift
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Run head first into fear and all of a sudden things aren’t so scary #nocomfortzone @pumpchasers - Stringer
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#throwbackthursday to my 1st , and so far ONLY, triathlon. It was a day I learned a lot about perseverance. I severely underestimated the difficulty of an open water beach swim. So it was literally a sink or swim moment. I pushed through even when I thought I didn’t have anything left because there were no other options. You can learn a lot from life if you just open your mind! I’ve come a long way since then however I’m still not any better at swimming 😂
41 2
Cardio done💙
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Stocked up @1stphorm and ready to for show work @cooperayres!! Let me know what you want to know about these products and more. DM with any and all questions related to any of the products here or at 1stphorm.com/conditionedstrength - happy to help you learn and understand more about these products! • • • • • #supplements #1stphorm #supps #legionofboom #preworkout #bcaa #iam1stphorm #protein #neversettle #vitamins #nutrition #nextlevelshit #1stphorm4life #creatine #fatburner #whe#wheyein #whey #ifbb #shredded #thermogenic #physique #npc #bodybuilder #phamily #mytransphormationstartstoday #flagnorfail #militarymuscle #lvft #neverquit
55 3
Great workout this morning! Woke up feeling good! Starting this Birthday off right with a pump session. Never Settle💪👊 #iam1stphorm #nextlevel #1stphorm #legionofboom #1stphorm4life #phamily #phormbilt #fitness #fitfam #bodybuilding #physique #workharder #neversettleforless #runeverything #stayhungry #stayhumble #dothework
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"You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously." Steve Maraboli, Life, the Truth, and Being Free . Beyond excited for this weekend with the pham...an incredible group humans who are both great and inspire greatness in all they encounter💙
315 8
You are in control. 🔥🔥
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Привет 👋 Наконец-то дошли руки, чтобы снять 🦄😕 Снимала долго, лайкайтe!❤️ #сохраняй ♥️ #лайкай ♥️ #комментируй ♥️ . . . #mus#musicallyia #musically #muzik #musik #like #followme #followandlike #likeme #vine #vines #russia #interior4all #1stphorm4life #like4like
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Actually thoroughly enjoyed interval cardio today!!! 52min/12miles...it’s hard to stay focused on cardio but have major goals on the horizon!! Love my supps! #1stphorm #1stphorm4life #1stphormphamily #phamily #cardio #progress #getouttamyway #doingitforme🤗😍
23 2
10 pounds down... 85 to go. - It’s easy to look at how far we have to go and get discouraged. I get it. I’ve done it. - But don’t be afraid to celebrate those smaller victories on the way to your final goal. - I lost 10 pounds... and honestly I wasn’t impressed. I just thought “that’s nothing compared to where I NEED to be”. But look! That’s just 5 pounds of FAT! I lost TWO of those! - Tomorrow I return to the gym after months and months away. I’ll be documenting every workout on here for accountability. - If I can do it, you can too. 👊🏽
58 1
Tomorrow we hit back. 😊
129 5
Back squat @ 155 for 14-18 for my warm up. Tonight literally sucked. I was hurting, tired, and hungry all in one. Still pushed through and got what needed to be done. #legday #neversettle #legionofboom #1stphorm #1stphorm4life #duespaid #100-0
59 2
I'm so proud of myself for finally being able to deadlift 200 pounds! This has been one of my goals for a long time... tonight I actually hit 200 for two reps! #beastress #unitedlifters #1stphorm  #neversettle  #legionofboom #1stphorm4life #iam1stphorm #gains #dedication #crossfit #crossfitwingman  #fitness #gym #workout #wod #lifting #squat #strength #usaw #motivation #weightlifting #dothework #perseverance  #picoftheday #1pbarbenders #drugfree
220 9
I will always prep for the zombie appocolypse. 🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️🧟‍♂️ Training Day 438 Tuesday Back/Lats/Biceps (Week 2) 😙 Treadmil 10min/1.15mi/198cals 🧞‍♀️ BB Rows M - 3x10 165lbs K - 3x10 30lbs 🙈 DB Curls M - 3x10 35lbs K - 3x10 12lbs 👊 Seated Low Rows M - 2x10 160lbs M - 1x10 170lbs K - 1x10 27.5lbs K - 2x10 30lbs 🇺🇸 EZ Bar Curls M - 3x10 85lbs K - 3x10 25lbs 😘 Cable Face Pull 00 💣 Trap Bar Shrugs M - 4x15 225lbs K - 2x15 20lbs K - 1x15 45lbs K - 1x15 55lbs ☹️
38 1
Peanut butter..It does a body Good!
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What inspires me? My old self!! It has been one year since I decided to get myself into shape. This picture on the left was taken before I decided to make that change and it is a constant reminder of just how far I have come. I still have a ways to go but I’m enjoying the journey each and every day. Now, I hope that I can help inspire others with their journey. Not only am I working on myself physically, I am improving myself intellectually by working on becoming a NASM Personal Trainer and Fitness Nutrition Specialist 📖. During this whole process I have truly obtained a passion for fitness 🏋️‍♂️ and want to help give back and help as many people as I can to gain control of their lives so they can live a more fulfilling and rewarding life. Now get off the couch and get to work 😛😛. #1st#1stphormonnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #250#250kchallenge #250kchallenge @optimumnutrition @bodybuildingcom #fitness #fitdad #transphormation #transformation #transformyourlife
130 6
It really does help to surround yourself with people who help lift you up. I have been blessed with a wonderful wife @angela.n.weber.1 who is behind me 100% with my goals. I wouldn’t be able to do this without her. #wif#wifey #wife #motivationalquotes #1st#1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #250#250kchallenge #250kchallenge @optimumnutrition @bodybuildingcom #fitness #fitdad #transphormation
47 1